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Growing Together:
Food, Family and Friends
This month we exploring potatoes using a cute recipe, a beautiful vine and a messy art project.
Check out the Field to Fork webinar series beginning in mid-February to learn more about gardening, food preparation and preservation.
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Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist
Kim Bushaw, M.S., Family Science Specialist
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EAT
February is American Heart Month. Did you know that potatoes are among the best sources of potassium? This mineral is linked with heart health. Compare the potassium content of foods using Nutrition Facts labels. Potassium helps your muscles, including your heart muscle, and nerves work. Fruits and vegetables, especially avocados, leafy greens, squash, beans (such as navy or kidney), dairy foods and nuts are good sources of potassium.
Explore
Next time you are at the grocery store, explore the different types of potatoes. Yukon, red, russet and fingerlings are among the different types. They can be baked, roasted with other vegetables, air-fried or boiled. Try garlic mashed potatoes or potato soup. Eat the skin for extra fiber. To learn more about potatoes and find recipes, see NDSU Extension’s Potatoes from Garden to Table.
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Here’s a creative approach to baked potatoes that kids of all ages can help assemble, with a little assistance with the cutting for the younger ones.
Potato "Hedgehogs"
4 medium russet potatoes
2 tablespoons canola oil, olive oil or your favorite oil
1 tablespoon ranch seasoning mix
Handful raisins
Preheat oven to 425 F. Wash and dry potatoes. Leaving one-fourth of the potato uncut (to form the head), use a knife to make cuts lengthwise along the potato about two-thirds of the way deep. Turn potato and make cuts across two-thirds of the way deep. You should have a checkerboard pattern. Repeat the process with remaining potatoes. Mix oil and seasoning in a bowl. Brush each potato with the oil mixture. Bake for 45 minutes or until potatoes are tender. The cuts should separate slightly to form the hedgehog’s prickles. Allow to cool for a few minutes. Using a small knife, cut two crosses on the head portion for eyes. Put the raisins into each cross. Serve immediately.
Makes four servings. Each serving has 250 calories, 7 grams (g) fat, 5 g protein, 43 g carbohydrate, 4 g fiber and 15 milligrams sodium.
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Connect
Is it time to get something growing inside your home to remind you spring is on its way? Try growing a sweet potato! The vines are beautiful and can be planted outside when the threat of frost has passed. Tom Kalb, NDSU Extension horticulturist, tells us how.
- Get a sweet potato from the grocery store, cut it in half and place the cut ends in shallow trays of water. Change the water at least every few days.
- Or poke toothpicks in the middle of a sweet potato and suspend the potato in a glass of water so the bottom half of the potato is submerged.
- Slips also may be started in soil. Fill a tray with about 4 inches of seed starter mix or potting soil. Lay the potato on its side, burying at least half of it with the moistened soil mix. Place it in a warm area.
- Whether you use water or soil, keep an eye open for the emerging sprouts. Once a sprout gets about 4 to 6 inches long, twist it off the potato and put it into water to develop roots. After roots develop, you can pot them into potting soil mix for transplanting in late May.
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Read the full article here: https://www.ag.ndsu.edu/news/columns/dakota-gardener/dakota-gardener-growing-sweet-potatoes-in-the-north
- Card Art
This month is the perfect time to do some card art. Stock up for all of the special occasions this year by making your own greeting cards with vegetable prints. You will need some disposable plates and washable tempera paint.
Cut 2-3 inches off of the end of a potato. Carve designs in the cut end. Wash and dry the potato. Use the potato like a stamp by dipping it in the paint or painting it with a brush then stamping it on paper. Let the artwork dry thoroughly. Cut around your designs and mount them on paper folded into cards. Try other veggies, too. Cut off the stem end of a stalk of celery for a floral look. Try okra, onions and more.
Not every family is OK playing with food, and we respect that. Families can create card art with many different materials. The important thing is to be together at the family table having fun and sharing time.
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In 2023, The Family Table newsletter offered tips on mindfulness in the form of getting quality sleep, physical activities including video game suggestions, laughter, manners, relaxation station, listening walks, being grateful, beginning with breakfast, a calming jar, eating outdoors, walking a labyrinth, and staying well.
To find any issue you may have missed, go to www.ndsu.edu/agriculture/extension/family-table
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Can’t think of what to make for dinner? Try a baked potato bar with various toppings. Do you have some leftovers (or “planned overs”) in your refrigerator that would be great toppings? Try chili, cheese, broccoli, chicken, bacon bits, taco meat, shredded roast beef with barbecue sauce or black beans. | |
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